What is burnout? 22 signs you're facing it (and how to recover)
Discover what burnout is and the 22 signs you may be facing it. Plus, how to recover from the symptoms of burnout and prevent it from happening in the future.
About 61% of U.S. professionals feel like they’re on the edge of (or have already reached) burnout, and more than 80% of employees report a feeling workplace stress.
While we don’t have control over some work-related stress—like deadlines, endless emails, or our coworkers—we can influence some of the factors that lead to burnout.
Burnout is real, and it’s affecting more than just our work lives. Find out whether you’re in the burnout danger zone and how to navigate it with our Burnout Prevention Plan.
What is burnout?
Job burnout is a state of physical or emotional exhaustion caused by chronic stress at work. It can reduce our sense of accomplishment and our personal identity. Unlike stress, which can be positive in short bursts, job burnout doesn’t go away, even after a break.
There are several factors behind burnout:
Working long hours
Unclear job expectations
Dysfunctional workplace dynamics
Too much responsibility
Lack of social support
Lack of influence over decisions that affect your job
Feeling out of alignment with your values
Extremes of activity, where a job is highly repetitive or overly demanding
22 signs of burnout
Burnout is complex and can show up in various ways, affecting us physically, emotionally, and behaviorally. Understanding the signs of burnout can help identify and address the condition early.
Physical signs
Exhaustion and fatigue: Overwhelming tiredness, even after rest
Gastrointestinal disorders: Stomach aches, diarrhea, constipation, or other digestive issues
Headaches: Frequent tension headaches or migraines
Increased illness: Lowered immunity leading to frequent infections, like colds or flu
Insomnia: Difficulty falling asleep or staying asleep, leading to chronic sleep deprivation
Loss of appetite: Significant decrease in appetite and eating habits.
Muscle pain: Unexplained muscle aches and pains
Emotional signs
Anger or irritability: Feeling short-tempered or quick to frustration with co-workers, friends, or family, often over small issues
Anxiety: Persistent feelings of tension or worry about work and daily life
Cynicism: Negative, skeptical attitudes toward work and people around you
Depersonalization: Disconnection from yourself and your surroundings
Depression: Persistent sadness, hopelessness, or feelings of worthlessness
Listlessness: Lack of energy or interest in daily activities
Apathy and hopelessness: A sense that nothing matters and conditions won't improve
Loss of enjoyment: Activities and hobbies that once brought joy now feel uninteresting
Lack of control: A feeling of having no influence over your work or your life
Behavioral signs
Concentration issues: Difficulty focusing on tasks at work or in personal life
Decreased productivity: Noticeable decline in work output and quality
Hatred of your job: Strong aversion to your work and workplace
Increased isolation: Withdrawal from social contacts and activities
A lack of motivation: Struggling to start tasks or find the energy to complete them
Reduced efficacy: The feeling that your efforts do not matter or make a difference
Burnout prevention plan: 5 practices to keep burnout at bay
If you feel you’re facing burnout, prioritizing recovery from work each day can help prevent it. Recovery is the process of finding balance in the body after daily work stressors like anxiety and exhaustion elevate your levels of stress hormones.
A burnout prevention plan can help you recover, manage, prevent, and beat burnout. Setting boundaries and taking control, both at work and at home, can help ward off long-term stress. You start to actively avoid burnout with your choices rather than reacting to it once it arrives.
1. Take regular breaks
Many of us push off our relaxation and recovery time for the weekend, but this isn’t always an effective way to prevent burnout.
Research shows that making time for smaller breaks throughout the day—even just 10 minutes or less—is important in helping us manage our daily stress levels. These “micro-breaks” help us recover from the stress of the day in real-time and also improve motivation, concentration, and energy levels.
Set an alarm to remind you to take these short breaks throughout the day, where you briefly disconnect from work stressors and check in with yourself. Move, meditate, make a coffee, or have a quick chat with a colleague.
💙 Try the Step Away From the Computer walking meditation to help you take a mindful break from work.
2. Make work wind down a priority
Switching off from work can lead to better performance and engagement during work hours. Since recovery is all about bringing our minds and bodies back into balance, we need to step away from work stressors for long enough to get a break.
Consider what helps you detach from work at the end of the day. What activities, rituals, and boundaries allow you to be present for the rest of the day? Set an away message, turn your phone off, or have a scheduled activity in the evening to help you switch off.
💙 End your work day in an intentional way by tuning into Chibs Okereke’s Shut Down Routine.
3. Fill your free time with the right stuff
Be intentional about how you fill your time outside work. Do things that make you happy and are just for you. Studies show that engaging in satisfying, meaningful activities is more likely to help you feel recovered the next morning.
Meditation, breathwork, and gentle movement can be an uplifting addition to your recovery routine. And while low-effort activities like watching TV or reading a book are relaxing, research shows that more active hobbies can be just as effective for recovery. Find a type of exercise that you enjoy, like walking, swimming, or a fitness class to gain mood-boosting benefits. You can even learn a new skill, language, or instrument, and even spend your time volunteering.
💙 Embrace your inner child and Take Time to Play with guidance from Tamara Levitt’s 7 Days of Happiness series.
4. Lean into your support network
Relationships can help counteract burnout. Greater human connection at work and at home is shown to ease the negative effects of burnout and improve satisfaction at work.
When we feel emotionally or physically exhausted from burnout, it can be tempting to isolate ourselves from others, but reaching out to get support from coworkers, friends, family, or a therapist can be more productive.
💙 Learn how to nurture your relationships in a productive way with the Relationships With Others series.
5. Focus on the things in your control
When so much of your work life is out of your control, it’s even more important to find control and agency where you can.
Schedule your rest, explore new hobbies, and take all the breaks you need. Find agency in other areas of your life by reorganizing your desk or house, saying no to a weekend activity you’re not interested in, or inviting someone to an activity you’ve been wanting to try. Tune into how you’re feeling in each moment and work out what will support you best.
Beyond prevention: How to recover when you’re already burnt out
If you're already struggling with burnout, it's important to take steps toward recovery. Start by implementing one or two strategies and gradually add more as you begin to feel better.
Reprioritize your tasks
Take a step back and examine your current priorities to work out what's truly important and what can wait. Focus on tasks that align with your core values and contribute to your long-term objectives. This may mean saying no to additional responsibilities or delegating tasks to others.
💙 Learn the art of “single-tasking” with our Settle Down by Single-Tasking meditation.
Incorporate regular exercise
Exercise can improve your physical health and can have a positive impact on your mood and energy levels, reducing stress and burnout. Even moderate activities, such as walking, yoga, or stretching, can significantly improve your wellbeing. Aim for at least 30 minutes of exercise most days of the week.
💙 Incorporate lightheartedness into your fitness routine, along with moving your body, with Mel Mah’s Moving for Fun video.
Seek professional support
Talking about what you're going through can provide relief and a new perspective. If your burnout is all work-related, consider discussing your feelings with your supervisor. They may be able to help you find ways to reduce your workload or offer resources that can help you recover. If you’re facing pressure at home, consider talking to a professional like a counselor or therapist, or use our resources for anxiety and stress relief.
💙 Reducing Work Anxiety won’t replace professional help, but it can be a helpful meditation for those looking for added resources.
Take time for self-care
Take time for activities that nourish your body, mind, and soul. It could be as simple as reading a book, taking a long bath, or practicing meditation. The key is to do things that make you feel relaxed and happy. Ensure you get enough sleep as part of your self-care, as lack of sleep can exacerbate burnout and stress.
💙 If you find practicing self-care to be difficult, check out our Radical Self-Care series.
Set boundaries
Healthy boundaries are essential in preventing burnout from reoccurring. Set limits on your work hours, learn to say no, and ensure you have time for rest and leisure. Take breaks from digital devices from time to time, as being constantly connected can increase stress.
💙 In Screen Off, Sleep On, Mel Mah explains the importance of stepping away from screens and focusing inward instead.
Signs of burnout FAQs
What are the five symptoms of burnout?
Exhaustion: Feeling tired all the time, lacking energy, and feeling physically and emotionally drained
Cynicism and detachment: Having a negative, cynical attitude toward your job, colleagues, friends, or family, or feeling detached from your work and the people around you
Feelings of ineffectiveness and lack of accomplishment: A sense of failure and self-doubt, feeling like nothing you do makes a difference or is appreciated
Reduced performance: Difficulty concentrating, lack of creativity, and decreased productivity at work or in other activities
Health problems: Experiencing physical symptoms, such as headaches, stomach issues, or changes in sleep patterns and appetite
How do I know if I'm burnt out?
Knowing if you're burnt out involves a self-assessment of your feelings and behaviors. If you're experiencing chronic exhaustion, cynicism, detachment from your job or personal life, a sense of ineffectiveness, and a decline in performance, or physical symptoms, you might be moving toward burnout. And if these feelings don’t subside and significantly impact your work and personal life, it could be a sign that you're already burnt out.
How do you resolve burnout?
Resolving burnout involves several steps that focus on both immediate relief and long-term changes. Recovering from burnout is a gradual process where you take steps to reduce your current stress levels and make long-term changes to prevent burnout in the future. Be patient with yourself and recognize that recovery takes time.
Acknowledge the problem: Recognizing burnout is the first step toward recovery.
Seek support: Talk to someone about what you're feeling, whether it's a friend, family member, colleague, or a professional. Support can provide relief and offer perspectives or solutions you might not have considered.
Evaluate your options: Consider what changes can be made in your work or personal life to reduce stress. This might involve discussing workload with a supervisor, delegating tasks, or changing how you approach work.
Establish boundaries: Set clear limits on your work and personal time to ensure you can recharge. This includes saying no to additional responsibilities if you're already overwhelmed.
Take care of your physical health: Exercise regularly, eat well, and ensure you're getting enough sleep. Physical health is closely linked to mental health.
Practice relaxation techniques: Engage in activities that reduce stress, such as meditation, yoga, or reading.
Consider a change: Sometimes, resolving burnout may require a significant change—such as a new job or a career change—if your current path is causing chronic stress.
Calm your mind. Change your life.
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